This is a simple and effective six-week plan and basic training principles.
For weight loss, you do not have to work out in the gym for hours. Walking is easier and more efficient. According to researchers, in terms of weight loss, she is even ahead of running, swimming, and cycling. In addition, among the positive results of walking, the following can be distinguished.
- Protecting the brain from stroke and relieving symptoms of depression.
- Bone strengthening. Four hours of walking per week reduces the risk of a hip fracture in old age by 43%. The more you move now, the more mobile you will be later.
- Improving heart health. Even 20 minutes of walking per day reduces the risk of cardiovascular disease by 30%.
Scientists have found that short workouts accelerate metabolism better and burn more fat than long ones. Therefore, this plan is based on alternating short intervals of a quick and calm step. The trainer Lee Crews developed this scheme, and she is involved with walking professionals.
How to do the walking
Arrange workouts six days a week, alternating between endurance walking and interval exercise. Here is what awaits you.
Endurance walking. Builds strength and endurance. Drive at a steady average pace.
4 + 2. Increases Stamina. Alternate four minutes of brisk walking with two minutes at an average pace.
30-second sprints. Increase overall speed. Alternate short intervals of fast walking with a minute of calm.
Equal alternations. Improve the body’s ability to withstand high speed for a long time. Alternate equal intervals of fast walking and moving at an average pace.
First week
- Day 1: Endurance – 25 minutes walk at an average pace.
- Day 2: 4 + 2 – 4 minutes of fast walking, then 2 minutes of walking at an average pace. Repeat two times.
- Day 3: Endurance – 25 minutes walk at an average pace.
- Day 4: 30-second sprints – 30 seconds of sports walking, then a minute of calm walking. Repeat eight times.
- Day 5: Endurance – 25 minutes walk at an average pace.
- Day 6: Equal rotation – 1 minute of fast walking, then 1 minute of walking at an average pace. Repeat six times.
Second week
- Day 1: Endurance – 30 minutes walk at an average pace.
- Day 2: 4 + 2 – 3 times.
- Day 3: Endurance – 30 minutes walk at an average pace.
- Day 4: 30-second sprints – 12 times.
- Day 5: Endurance – 30 minutes walk at an average pace.
- Day 6: Equal alternations – 6 times, 1.5 minutes each.
Third week
- Day 1: Endurance – 35 minutes walk at an average pace.
- Day 2: 4 + 2 – 4 times.
- Day 3: Endurance – 35 minutes walk at an average pace.
- Day 4: 30-second sprints – 16 times.
- Day 5: Endurance – 35 minutes walk at an average pace.
- Day 6: Equal alternations – 6 times for 2 minutes.
Fourth week
- Day 1: Endurance – 40 minutes walk at an average pace.
- Day 2: 4 + 2 – 4 times.
- Day 3: Endurance – 40 minutes walk at an average pace.
- Day 4: 30-second sprints – 16 times.
- Day 5: Endurance – 40 minutes walk at an average pace.
- Day 6: Equal alternations – 6 times in two minutes.
Fifth week
- Day 1: Endurance – 45 minutes walk at an average pace.
- Day 2: 4 + 2 – 5 times.
- Day 3: Endurance – 45 minutes walk at an average pace.
- Day 4: 30-second sprints – 20 times.
- Day 5: Endurance – 45 minutes walk at an average pace.
- Day 6: Equal alternations – 6 times, 2.5 minutes each.
Sixth week
- Day 1: Endurance – 50 minutes walk at an average pace.
- Day 2: 4 + 2 – 5 times.
- Day 3: Endurance – 50 minutes walk at an average pace.
- Day 4: 30-second sprints – 20 times.
- Day 5: Endurance – 50 minutes walk at an average pace.
- Day 6: Equal alternations – 6 times, 2.5 minutes each.
How to prepare for classes
Walking suits absolutely everyone. But if earlier your level of physical activity was zero, then your muscles, joints, and heart will first experience stress. Therefore, just in case, consult a therapist.
Starting to walk, listen to your body. Pain, dizziness, and nausea indicate that you are too zealous. “If you have chest pain, pain in the arm or neck, severe headaches, stop and check with your doctor,” advises orthopedic surgeon Scott Mullen.
Look for stores that do gait analysis. It’s easier to find shoes that fit your foot type. Take a couple of half the size of the usual, because during training the legs are slightly swollen.
For walking, you don’t need expensive sports equipment, but in the right clothes, you will be more comfortable. Choose things from moisture-removing fabrics, materials that stretch a little and will not squeeze you when moving.
In cold weather, wear several layers of clothing so as not to freeze at the beginning of the workout, but it is easy to take off the excess when you warm up.
“Look at your condition – if you haven’t been involved in sports for a long time, start with 10 minutes of movement a day,” says Erin Palinski-Wade, nutritionist and author of nutrition books. Increase your daily time by 5 minutes every week. This gradual approach will help your body adapt and reduce the risk of injury.
“If you are afraid of long walks of 30 or 60 minutes, break them into 10-minute segments,” continues Palinsky-Wade. “You will burn as many calories and get the same health benefits without rebuilding your usual routine.”
Start with not too high speed. It should be such that you can effortlessly make a few sentences on the go, but not maintain a long conversation. Gradually you will become more resilient and brisk walking will be given to you easier.
It is only natural that after climbing uphill from a habit, your lower legs will get sore. This will pass when you start walking regularly. To get rid of discomfort, apply ice to the sore spot.
If the condition prevents walking or aching not only muscles but also joints, take a break for a day or two. If you feel pain right behind the kneecap, in the area of the Achilles tendon, ankles, or hips, then you are overstraining. Relax a couple of days, applying ice to aching places. If this does not help, consult a doctor.
Records will help not to lose motivation and monitor your progress. Observe how much you have walked and how long it took, as well as the angle of inclination when walking on a treadmill. Over time, you will begin to notice the results. Not only in the number of kilometers traveled, but also in its own reflection.
Walking for weight loss is an easy option for those who want to put their figure in order, enjoy the beautiful views, and begin to improve.
